Best Plant Milk for Protein: Complete Ranking (2025)

Looking for the highest protein plant milk? Whether you're building muscle, trying to lose weight, or just want to boost your daily protein intake, not all plant milks are created equal.

Some plant milks pack as much protein as cow's milk (8g per cup), while others have barely any at all. In this guide, we'll rank every major plant milk by protein content and show you exactly which ones deliver the most bang for your buck.

🏆 Quick Answer: Top 3 Highest Protein Plant Milks

1. Soy Milk - 7-9g protein per cup
The undisputed champion. Matches cow's milk protein and contains all 9 essential amino acids.

2. Pea Milk (Ripple) - 8g protein per cup
Close second with a creamy texture. Great allergen-free option.

3. Flax Milk (Good Karma) - 8g protein per cup
Protein-fortified with pea protein. Bonus omega-3s.

Complete Protein Ranking: All Plant Milks Compared

Here's how every major plant milk stacks up for protein content per 8 oz (1 cup) serving:

• Soy Milk: 7-9g ✅ Complete protein
• Pea Milk (Ripple): 8g ✅ Complete protein
• Flax Milk (Fortified): 8g ✅ Complete protein (fortified with pea protein)
• Oat Milk: 2-4g ❌ Incomplete protein
• Cashew Milk: 1g ❌ Incomplete protein
• Almond Milk: 1g ❌ Incomplete protein
• Coconut Milk (beverage): 0-1g ❌ Incomplete protein
• Rice Milk: 0-1g ❌ Incomplete protein

For reference: Cow's milk contains 8g of protein per cup. Only soy milk and pea milk match or exceed this naturally.

Detailed Breakdown: Top Protein Plant Milks

🥇 #1: Soy Milk (7-9g)

The Protein King. Soy milk has been the gold standard for plant-based protein for decades, and for good reason.

Why it wins:

• Complete protein: Contains all 9 essential amino acids your body needs
• Matches cow's milk: 7-9g per cup depending on brand
• Affordable: Usually cheaper than specialty milks like pea or flax
• Versatile: Works in coffee, smoothies, cooking, and drinking straight
• Bonus nutrition: Often fortified with calcium, vitamin D, and B12

Best for: Anyone serious about protein intake. Ideal for protein smoothies, post-workout recovery, and muscle building.

🥈 #2: Pea Milk (8g)

The New Challenger. Pea milk (most commonly the Ripple brand) has exploded in popularity as a high-protein, allergen-free alternative.

Why it's great:

• 8g protein per cup: Matches cow's milk exactly
• Allergen-free: No soy, nuts, or gluten
• Creamy texture: Thicker and richer than almond or oat milk
• Complete protein: All 9 essential amino acids
• Sustainable: Peas require less water than almonds or oats

What About Oat Milk?

Oat milk is everywhere right now—especially in coffee shops—but it's not a protein powerhouse.

Oat milk protein: 2-4g per cup (depending on brand)

That's about half the protein of soy or pea milk. However, some brands are starting to fortify oat milk with pea protein.

Why Almond & Coconut Milk Fall Short

If protein is your priority, skip these:

Almond Milk: Only 1g protein per cup. It's low-calorie and great for weight loss, but terrible for protein.

Coconut Milk: 0-1g protein. High in fat, low in everything else. Good for cooking, not for nutrition.

Cashew Milk: 1g protein. Creamy and delicious, but not a protein source.

Best Ways to Use High-Protein Plant Milk

1. Protein Smoothies

The #1 use case. Blend soy or pea milk with bananas, berries, spinach, protein powder, nut butter, and seeds. You'll easily hit 20-30g of protein per smoothie.

2. Post-Workout Recovery

Drink a glass of soy or pea milk within 30 minutes after exercise. The protein helps repair muscle tissue.

3. Breakfast Boost

Use high-protein milk on cereal or oatmeal. Add some nuts or seeds for even more protein.

4. Coffee & Lattes

Both soy and oat milk (protein-fortified versions) work great in coffee and froth well for lattes.

Final Verdict: Which Plant Milk for Protein?

If you're serious about getting protein from plant milk, your best options are:

1. Soy milk — Best overall for protein, price, and availability
2. Pea milk (Ripple) — Best for allergen concerns, great protein
3. Protein-fortified oat milk — Best if you love oat milk but want more protein

Skip almond, coconut, and cashew milk if protein is your goal. Save those for other uses (coffee, low-calorie needs, etc.).

Pro move: Combine high-protein milk with other plant protein sources to easily hit your daily protein targets. Your muscles—and your health—will thank you! 💪

Want to find the perfect plant milk for your needs? Take our 2-minute quiz for personalized recommendations!